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Here is a shopping list I used recently for 3 adults, no dairy.
It is mostly setup for our family which means we eat between 1-2 meals a day.

If you aren’t familiar with my shopping lists, they are what I actually used to cook the meals for a week doing Sunday Meal Prep, scoop and heat. I don’t prepare each portion in its own dish because… damn that’s a lot of work.

Item

Qty

Price

Total

Eggs (dozen)

3

$1.99

$5.97

Tuna

2

$3.88

$7.76

Pickles (Dill, sour)

1

$3.50

$3.50

Pork Picnic Shoulder (~9lbs)

1

$11.00

$11.00

Chicken Thighs (boneless, skinless)

1

$6.50

$6.50

Salad greens

1

$4.99

$4.99

Olive Oil

1

$5.99

$5.99

Green Onions (bunches)

2

$1.20

$2.40

Green Peppers (bag of 6)

1

$2.00

$2.00

Chard, Kale or Collards (in bunches)

2

$2.50

$5.00

Frozen chopped spinach

2

$2.22

$4.44

fresh Cauliflower

1

$2.50

$2.50

Fresh Broccoli

1

$2.20

$2.20

Zucchini

4

$1.10

$4.40

Iceberg Lettuce heads

1

$1.10

$1.10

Garlic

1

$1.10

$1.10

Pecans or Walnuts

1

$4.99

$4.99

$75.84

And here are the recipes I made with this about 3 weeks ago when I used it to shop with:

Meal Prep Sunday Meals

Egg cups

Egg, onions, peppers, spices

Pulled Pork

Chicken Broccoli and Zucchini Noodles

Chicken thighs, spices and herbs, garlic, olive oil

Pork Fried Cauliflower Rice

Egg and Pork Sandwiches

with iceberg lettuce buns and homemade mayo

Tuna Salad over greens

Tuna, homemade mayo, chopped boiled egg over salad greens

Spinach Chicken Omelette

Pulled Pork Collard Burrito

Pulled pork mixed with riced veggies and some chopped pickle, wrapped in a steamed collard leaf.

We usually serve this over riced cauliflower. if you don’t feel like making your own, you can buy them already riced now! Check it out!

In a large bowl, mix together salt, cumin, curry powder, lime zest, greek yogurt, onion powder, garlic powder. Once it is well mixed, add the cubed raw chicken and put it in the fridge to marinate for at least an hour…. but overnight is the best.

In a sauce pan on medium heat, add the ghee (or butter). As soon as it melts throw in the jalapeno and move it around a for about a minute.

Now drop in the chicken mixture. Saute the chicken until it begins to get firmer, about 7-9 minutes.

Now add the peanut butter. You can microwave some in a bowl for a few seconds to get it easier to pour into the chicken. Stir it in and it will thicken the sauce.

After another 5 minutes of cooking, turn off the heat move the pan off the burner.

Drop the chopped Cilantro on top and allow the heat of the food to wilt it.

Let the curry chicken cool a bit and the fats will thicken the sauce even more.

Serve over the riced cauliflower or even zucchini noodles! It’s also better the next day after it has set in the fridge for a day. You can also garnish the top with some green onions and a few peanuts!

This is a first in my series of eating from my small garden. I have a few raised beds and practice an intense method of planting. Just a little bit of room produces lots of food.

Some of my garden is not low-carb or Keto-friendly. I am experimenting with container potatoes and a couple of heirloom corn stalks. But most everything else is going to be useful to Keto people.

One thing that always grows amazing in my garden is Swiss Chard. Swiss Chard has big (sometimes massive) leaves that are reminiscent of spinach but tougher in consistency. The central vein of each big leaf is fibrous and sometimes cut out and thrown away. I like to chop them fine and cook them with the leaves.

The simplest method of cooking is to chop and sautee them with a little fat (butter or bacon or beef lard) and season with salt, pepper, and some garlic.

If you have ever done a Google search for Paleo recipes, this is the recipe you will find 5000 versions of (maybe over 9000!). Mine is not much different, but maybe a little. I have a client who was also looking for something they could setup as “quick” food that would stop him from running through a drive-thru when he shouldn’t. He loves these things! He has given me 100 different variations that he uses.

He does warn against the use of eggs from soy-fed chickens. I agree, having seen people develop egg allergies like crazy from eating soy-fed eggs. I get mine from local farmers who pasture their chickens and fed them cracked corn, but no soy. Can you tell I hate soy?

You will be basically pouring about a single egg’s worth in each muffin cup. I also have some nice twists that the family enjoys because it’s similar to the “flavor” of muffins.

It’s a great American idea to turn food items into “STUFFED” food items. I mean, we couldn’t even leave jalapenos and pizza crust alone. We need to fill them with cheese, then deep fry them!

For me, I got the idea for this stuffed meatloaf because I wanted something I could make for lunches that was easy to portion and would fill all of my needs in a couple of slices. Because of the kale and spinach, it packs a lot of vitamins and calcium. The bacon and beef provide excellent proteins and fat content to keep you satiated!

It’s NOT low calories, but a couple slices will go a long way in your tummy. You can eat them cold or hot, with a fork or your hand!

I first had Pork Pernil when I read a recipe for it on Reddit.com almost 8 years ago and decided to do something similar but with more flavor bonuses. It’s a Puerto Rican dish that makes something amazing out of a cheap cut of meat. Great for a slow cooker meal that can last for days for just few bucks! I have used it as our main protein or the base of a cream cheese pork dip and even crisped it up in a pan like a pork fritter!

Cauliflower is the new rice. It is also the new potato. Apparently, it is also the new chicken wing. I like to use it whenever I think of a recipe that could really use a fat, sexy starch. Like this one! This casserole is full of proteiny chicken and the savory goodness of a creamy pasta casserole without all the problems it can bring in your big old belly! It is very satisfying and some day soon, I will be revamping it once more to reduce the calories without removing the flavor and satiety it has now.

I have been thinking and thinking lately, about the types of food we eat and what they do to our bodies. I read and re-read several books on the subject including Good Calories, Bad Calories and Why We Get Fat, both by Gary Taubes. I also read In Defense of Food. After that, I started on a Paleo-style diet. I do steer away from certain foods that are considered Paleo, like sweet potatoes and other root veggies.

One of things I missed (they are few) was tacos. Here’s what I made to take their place!

Red cabbage is a veggie that will fill you up, clean you out, and deliver to your cells a lot of antioxidants, vitamins, minerals, and more! Red Pepper has a huge amount of Vitamin C! The problem is it can also lose some of those nutrients by cooking. Plus, I am not a fan of cooked cabbage. Neither the smell nor the texture turn me on much.

It is SLAW that makes me happy! But of course, the sugar in slaw is usually a deal breaker if you are thinking of weight loss and healthy food. So, in my recipe, the sugar is replaced by Red Pepper and the mayo is replaced with lower calorie, but high fat yogurt.